Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls 5x Strict Press
5x Muscle Clean 5x Push Press
5x Power Clean 5x Push Jerk
~then~
10x Wall Balls
5x T Push-Ups (Per Side)
10x Arch to Hollow Swings
Weightlifting
1) Every 1:30 for 6:00 (5 Total Sets):
3x T&G Power Cleans & Jerks
- begin around 65% of 1RM and work to a near max triple for the day
*Rest 2:00
2) 1:30 ME Power Clean & Push Jerks @ 85% of Max Load from #1
Clean and Jerk (3-3-3-3-3)
Clean and Jerk
Metcon
Metcon (16 Rounds for reps)
4 Rounds:
:40 Hang Power Cleans (135/95)
:20 Rest
:40 Wall Balls (30/20)
:20 Rest
:40 Toes to Bar
:20 Rest
:40 Strict Handstand Push-Ups
:20 Rest
Modifications:
HPC = Load (115/75) (95/65)
WB = Load / Height
TTB = Hanging Leg/Knee Raises
StHSPU = Kipping/Hand Release
Supplemental
1a) 3x5 Behind the Neck Push Press
- Rest 60 seconds, Jerk Grip, work to a near 5RM
1b) 3x5 Barbell Bent Over Row
- Rest 60 seconds, work to a near 5RM
*Note: This is to be done outside of the class setting if the athlete has time. It is not to interfere with classes.